Looking for a more productive life? Can't get focused while you are studying or working? Keep you energized all-day and discover which foods can improve concentration!
When we talk about food for the brain, you immediately think of omega-fatty acids. Fish is well known for being a brain booster, but salmon and seafood, in general, are not the only sources of omega-3, there are other several options to improve your cognitive skills and mood.
Our brain needs a constant supply of glucose, vitamins, minerals and antioxidants to be able to function efficiently. The microbiome in your gut system is also important to maintain brain health due to the gut-brain connection. Omega-3s, probiotics, prebiotics, and polyphenols are great for your gut, and by extension, your brain. Food influences your genes, the process is called epigenetics, DNA can be influenced by certain antioxidants, vitamins b, choline and omega-3, but we are only beginning to understand this relation. But these foods have proved to improve memory, help with depression and prevent cognitive decline.
Curcumin contains neuroprotective properties to preserve mental acuity. Also, it increases the brain hormone BDNF, which improves the function of neurons. It has been used in many types of treatments such as dementia or traumatic injuries. You can add curcumin in soaps, rice, or even in smoothies.
2- Oily Fish
Fatty Omega 3 is recommended to keep the brain healthy. The brain contains more than 100 000 millions of cells, and fatty omega 3 is required to a well functioning. It can be found in a variety of fishes and for vegetarian people on capsules.
3- Dark chocolate
This type of chocolate has high amounts of anandamide, this one gives you a big boost of mood, and focus. It's also composed of phenylethylamine, which can give you a quick boost you are looking for to concentrate while reading.
Tomatoes are not only the most versatile fruit I’ve ever known, but it also houses a potent antioxidant called lycopene. Lycopene wards off free radicals associated with dementia and, particularly, Alzheimer's disease. Lycopene also protects the brain from inflammatory damage and helps brain cell survival and maintenance. Add some olive oil to fresh tomatoes increases the absorption of lycopene in your body.
Eggs have micronutrients, that creates acetylcholine, a neurotransmitter that helps regulate memory. It's also composed of choline and vitamins B2, B12 , B7 which are crucial in brain functioning.
6- Nuts and seeds
Rich in vitamin E, nuts and seeds protect our cells from free radical damages and they also slow down age-related mental decline. Walnuts are especially high in omega-3.
Soy and soy products such as tofu and soy milk are packed with polyphenol antioxidants that have proven to reduce the risk of dementia and age-related cognitive decline. Soy is also rich in essential amino acids and minerals such as magnesium and potassium. Also, fermented soy foods – which include miso, natto and tempeh – contain probiotics, which promote the growth of beneficial gut bacteria.
Extremely rich in zinc, an important mineral for protein structure, brain cell growth and communication and the maintenance of the blood-brain barrier. If you are on a plant-based diet, hemp seeds are also rich in zinc.
Caffeine improves focus. This natural stimulant occupies the adenosine receptor at the brain. What basically does is blocking fatigue from hitting that receptor. Caffeine stimulates energy and can help to activate a different area of your mind, which can stimulate new nerve growth.